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Friday June 15, 2012

CrossFit Lower Mainland

We got to get Fandrey and I to pose like this. Welcome to the team Jen!!

Heads up!!!! No Mob Wod on Saturday at 1PM. As mentioned, Errol, Michael and myself are away at a Gymnastics cert. Everything else is business as usual.

Today’s Workout:

There will be 2 RX workouts to choose from today. The first: Burgener Warm-up is a must today. As well, we’d advise forgoing the Results List today in order to practice the Snatch.

Fitness

21, 15, 9 reps of:

Squat Snatch: dowel to 15 lbs

Pull-up – Assisted

Performance

21, 15, 9 reps of:

Squat Snatch 15-95 lbs

Pull-ups

RX

21, 15, 9 reps of:

Squat Snatch 95 lbs

Pull-up – Chest To Bar

or

Amanada

9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch

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